Healthy Cheesy Chicken Broccoli Rice Casserole
Try this Healthy Cheesy Chicken Broccoli Rice Casserole recipe, or contribute your own.
Try this Healthy Cheesy Chicken Broccoli Rice Casserole recipe, or contribute your own.
- 2 tablespoons flour
- 3 tablespoons dijon mustard
- 1 teaspoon extra virgin olive oil
- 1 3/4 cups low sodium chicken broth
- 2 cups instant brown rice
- 1 pound broccoli florets chopped into bite-sized pieces
- 1 pound boneless skinless chicken breasts chopped into bite-sized pieces
- 3/4 teaspoon kosher salt divided
- 3/4 teaspoon garlic powder divided
- 1/2 teaspoon black pepper divided
- 2 cups milk divided (i used skim)
- 1/3 cup non-fat plain greek yogurt
- 1 1/2 cups reduced-fat shredded cheddar cheese divided (about 6 ounces)
- Carbohydrate 399.493613357019 g
- Cholesterol 301.4715746 mg
- Fat 38.055937156299 g
- Fiber 28.771301588211 g
- Protein 207.08529307099 g
- Saturated Fat 12.7138228449241 g
- Serving Size 1 1 2-quart casserole (1875g)
- Sodium 4666.56272363614 mg
- Sugar 370.722311768808 g
- Trans Fat 4.59123730444713 g
- Calories 2784 calories
Step-by-step
- Place rack in center of oven and preheat oven to 375 degrees F.
- Lightly coat a 9-inch square, deep baking dish or a 2-quart casserole dish with cooking spray.
- Bring chicken broth to a boil in a large pot, then add rice. Return to boil, add broccoli to the top of the pot, then cover, reduce heat to low, and let cook 5 minutes.
- Remove from heat and let sit, covered, for an additional 5 minutes.
- Meanwhile, heat extra virgin olive oil in Dutch oven or large deep pot over medium-high heat.
- Add chicken, season with 1/2 teaspoon salt, 1/2 teaspoon garlic powder, and 1/4 teaspoon black pepper.
- Sauté until cooked through and no longer pink in the center, about 4 to 6 minutes, then remove to a plate and set aside.
- Being careful not to burn yourself, wipe the pot clean with a paper towel.
- Reduce heat to medium.
- In a small bowl or large measuring cup, whisk together the flour and 1/2 cup milk.
- Pour the mixture into the pot, then add remaining 1 1/2 cups milk.
- Cook mixture, stirring constantly until thickened, 7-10 minutes.
- Remove skillet from heat and whisk in Dijon, remaining 1/4 teaspoon salt, 1/4 teaspoon garlic powder, and 1/4 teaspoon black pepper.
- Once combined, stir in the Greek yogurt and 1 cup of the shredded cheese until smooth.
- Add the rice and broccoli mixture and the reserved chicken to with cheese sauce, stirring gently to coat.
- Spoon the mixture the prepared dish and top with remaining 1/2 cup cheese.
- Bake 25 minutes until hot and bubbly.
- Let stand 10 minutes, then serve.
A Weeknight Winner: Healthy Cheesy Chicken Broccoli Rice Casserole
As a busy working mom, finding time to cook healthy and delicious meals can feel like a Herculean task. Between juggling work deadlines, school pick-ups, and everything in between, the last thing I want is to spend hours in the kitchen. That's why I'm always on the lookout for quick, easy, and nutritious recipes that the whole family will love. This Healthy Cheesy Chicken Broccoli Rice Casserole is my new go-to – it's a complete meal in one dish, packed with protein and veggies, and surprisingly simple to make.
The beauty of this casserole lies in its versatility. You can easily adapt it to your preferences and what you have on hand. Feel free to substitute different types of cheese, add other vegetables like peas or carrots, or even use leftover cooked chicken to save time. The creamy cheese sauce is the star of the show, and it's incredibly easy to whip up. Just a few simple ingredients – flour, milk, Dijon mustard, and some spices – come together to create a rich and flavorful sauce that perfectly complements the tender chicken, fluffy rice, and vibrant broccoli.
One of my favorite things about this recipe is how well it reheats. Leftovers are just as delicious the next day, making it perfect for meal prepping. I often make a double batch on the weekend and have quick and easy lunches ready for the week. This frees up valuable time during my busy weekdays, allowing me to focus on other important tasks.
Beyond the convenience, this casserole is truly a nutritious powerhouse. The chicken provides a great source of lean protein, essential for building and repairing tissues. Broccoli is packed with vitamins and antioxidants, contributing to overall health and well-being. And the rice offers a good source of carbohydrates for energy. It's a balanced meal that keeps me feeling full and satisfied throughout the day, preventing those mid-afternoon energy slumps.
So, if you're looking for a healthy, delicious, and easy weeknight dinner that the whole family will enjoy, I highly recommend giving this Healthy Cheesy Chicken Broccoli Rice Casserole a try. It's a recipe that has quickly become a staple in our home, and I know it will become a favorite in yours, too. Trust me, your taste buds (and your family) will thank you!
Tips and Variations:
- For a spicier kick, add a pinch of red pepper flakes to the cheese sauce.
- Use different types of rice, such as white rice or quinoa, for variation.
- Add other vegetables, such as mushrooms, bell peppers, or zucchini.
- Use leftover roasted chicken for a shortcut.
- Top with breadcrumbs for added texture and flavor.
This is more than just a recipe; it's a time-saver, a family pleaser, and a healthy meal that makes weeknights a little easier. Enjoy!
